21/8
Thick bar bench (50mm) 60*8, 75*7, 80*6, 87.5*5, 95*5, 105*5
Tricep Bar 55*5, 60*5, 65*5, 75*5, 85*5, 95*5
Tricep Dips BW*20, 15, 10
Seated Row WG 50*5, 60*5, 65*5, 70*5
DB Flys 20*6, 6, 6, 6
Reverse Grip pullups BW*10, 10, 8, 8
Hanging Abs BW*10, 10, 10, 10
Ab Wheel 6,6,6,6
Bike 20mins
24/8
Deficit Sumo deads 90*8, 100*7, 110*6, 120*5,5,5
Thick bar rack lockouts (50mm) 100*6,6,6,6
GHR (assisted) 8,6,6 Poormans (blue band) *3
Seated Rows 60*6, 70*6,6 75*6
Reverse Hypers 15*8,8 25*6, 30*6,6
ss/ Hanging abs 10, 10, 10, 10
Bike 20mins
26/8
Treadmill 10mins
Speed Squats 60*8sets* 2 reps
Speed Bench 60*8*2
Speed Deads 70*8*2 (all speed sets 45secs rest)
Tricep dips BW*20,20,15
Abs
DB overhead tri extension 12.5*10, 10, 10, 10
Bike 10mins
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